Friday, March 29, 2013
Change is a Choice
When you keep looking forward as opposed to looking backward, the 'Change' sign is always visible. - Kathy Laucius
WooHoo-I'm so excited for my 'The Time is Now' client. JC weighed in yesterday with a 3 lb weight loss in 9 days. Again, this is NOT the 'Biggest Loser'. We are not working out 5 hours/day or creating a huge caloric deficit. We are creating a lifestyle change. How did he do this? Very simple:
1) NUTRITION: This has to be Numero Uno peeps. If you've ever tried to out-train a bad diet, then you know this first hand. The extra cardio & strength sets may get you by for a while, but eventually the food choices you make will wreak havoc with your goals. JC had some business associates in town & had to spend some time dining out, but he made the best choices he could & remembered the big picture- CHANGE!
2) EXERCISE: This week I focused on 2 conditioning workouts in the weight room. We did body part splits with drop sets and super sets.
Tuesday: Back/Chest - all exercises performed were drop sets. We used the heavier weight for the first set of 10 reps & dropped the weight 15% for the second set at 10 reps -total of 3 sets. We used the following exercises:
*Back: Assisted Chin Ups, Lateral Pulldowns, Seated Row & Close Grip Pulldowns.
*Chest: Incline bench Chest Press, Flat Bench Chest Fly's and Pullovers
*Legs: All supersets - squats with walking lunges and Leg Extensions with Leg Curls
Thursday: Shoulders/Bi's/Tri's with 5 minute cardio bursts in between each set of exercises.
*Shoulders: 3 sets of Cybex Shoulder press for 20 reps and 3 sets of front/side/rear delt raises-total of 30 reps.
*Biceps: Superset: EZ Bar Curl - 21 reps ( 3/3/3 position: 7 at the top, 7 in the middle, 7 from the bottom) along with 3 sets of hammer curls for 10 reps.
*Finished Biceps with Triceps:
Preacher curls (10reps) superset with tricep dips (20 reps)
Concentration curls (10 each arm) superset with cable pushdowns (12 reps)
So- last week we focused on total body workouts with short rest periods ( alternating between upper body/lower body). This week we focused on conditioning using body part splits. Again, it's all about keeping the body guessing & asking for more!
Cardio- 5x/week. Mix of HIT & moderate cardio
3) MENTAL: Anyone who has ever set out on a fitness journey knows that it's 10% physical and 90% mental. If your head isn't in the game, then it really doesn't matter how strong or energetic you are....you will never achieve your goals if you let your doubts get in the way. I see JC's confidence rising as he's almost to the halfway point of his goal - to lose 20 lbs in 10 weeks.
But, I will tell you from experience, toward the end of this the finish line will seem like miles away. So, now more than ever as you get closer & closer to your goals, focus & determination must stay high.
Thanks for following along! Have a great weekend!
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